AMRAPMetconBenchmark10:00
Open 12.2
Weightlifting
Solo
Workout Details
AMRAP
10:00
AMRAP in 10 minutes:
30Snatch
↳ 75/45 lbs (34/20 kg)
30Snatch
↳ 135/75 lbs (61/34 kg)
30Snatch
↳ 165/100 lbs (75/45 kg)
1Snatch
↳ 210/120 lbs (95/54 kg)
Max reps
Original WOD
AMRAP in 10 minutes: 30 Snatches (75/45 lbs) 30 Snatches (135/75 lbs) 30 Snatches (165/100 lbs) Max Snatches (210/120 lbs)
Coaching Tips
Strategy
- 1Pace yourself during the first three rounds to avoid fatigue by the max snatch section.
- 2Break the 30 reps into manageable sets (e.g., sets of 10) if needed to maintain form.
- 3Use the lighter weights to focus on perfecting technique before advancing to heavier lifts.
- 4Stay mindful of transitions to maximize time under tension, especially moving to heavier weights.
Safety Considerations
Technical Focus
Ensure proper form and technique to prevent injury, especially under heavier loads.
Recommended Warm-Up
General Warm-Up
- 250 meters Row
Mobility
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- 10-15 Hip Flexor Stretch(Hold each side for about 30 seconds.)
- 10 Overhead Stretch(Hold for a few seconds at the top.)
Activation
2 rounds- 5-8 Power Snatch (empty bar),
- 5-8 Overhead Squat (empty bar),
- 5 Burpees
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
snatch
Weight: 60/40 lbs (27/18 kg)
- 2
snatch
Weight: 108/60 lbs (49/27 kg)
- 3
snatch
Weight: 132/80 lbs (60/36 kg)
- 4
snatch
Max Snatches with less weight.
Weight: 168/100 lbs (76/45 kg)
Scaled
Reduce weight by approximately 40%.
- 1
snatch
Weight: 45/25 lbs (20/11 kg)
- 2
snatch
Weight: 80/45 lbs (36/20 kg)
- 3
snatch
Weight: 100/55 lbs (45/25 kg)
- 4
snatch
Max Snatches with significantly lighter weight.
Weight: 120/70 lbs (54/32 kg)